Let’s wrap up this year.  Taking a moment or more to reflect on what we want and need to wrap up is an important ritual that can be a healthy rite of passage for preparing to welcome in a new year.  Consider any or all of the following things to wrap up:
 

• Generosity – How generous were you with yourself? Did you treat yourself to not only products, but praise as well? How could have you been a bit more kind, thoughtful, supportive or generous?

 

• Goals – Take a journey back in time to evaluate what goals you set, you met and those you missed.  Now is the time to ask yourself, which and what mattered to and for you and why.

 

• Gratitude – What are you grateful for?  Share your gratitude with others (and yourself) in a card, a conversation or a unique connection.

 
Tying up our thoughts and experiences from the past year may offer you and others a priceless gift going forward.

It’s the time of year that we tend to gather things, people and traditions.  As you prepare for the weeks ahead, consider any or all of the following:
 
Feelings– gather your thoughts and feelings and establish your boundaries around them.
 
Food – skip the cornucopia and gather all the foods you love to eat, prepare, and share them with those that have a seat at your table.
 
Friends – get your peeps together and gather for some fun.
 
Family – when you gather with family, lean into the positives and if possible, stay away from the negative.
 
Find – gather some gratitude and give it to those you learn from, lean into and love.
 
Gather yourself together and get ready to gather all the good stuff that is “available” to and for you during this gathering time of the year.

It’s time for some tricks and or some treats for yourself.  Nothing too scary, just an opportunity to do something for boo. Consider any or all of the following to be festive and possibly have a boo-unty of fun:
 
Boo-tifull – Get dressed up, buy yourself a bouquet, do something that just makes you feel a bit more appreciated.
 
Let it Boo – Holding on to things, thoughts or people that give us the creeps is not healthy, so just let it boo.
 
Boots – They are made for walking, splashing, line dancing, riding or just galloping around.  Throw on a pair, no costume needed, just change it up by wearing a pair of boots.
 
Boo-n doggle- go somewhere or someplace for no reason other than to get away or have fun. 
 
Having a bit more celebration in your life, may just give you a healthy Boo -st.

,Remember when you were in school and had the answer to a question that the teacher asked?  You’d raise your hand and hope they would select you to share your answer.  Or if looking for individuals to join a team or help with something, you’d again, raise your hand, with the hope that you’d get picked.  It’s that time of year (aka back to school) to raise your hand to help yourself and others, consider any or all of the following:
 
 
Speak up.  Raise your hand and share your point of view, be it at work, with friends or family.  What you have to contribute is important and may provide insights for everyone, including yourself
 
Ask for support/help.  Raise your hand and ask for help.  We all need support and many of us don’t get it, because we don’t ask for it. You deserve it, but don’t delay and depend on others to determine that you might be struggling.
 
Volunteer. Raise your hand and volunteer your time, energy and or skills to someone or something that could benefit from you being involved.
 
Stretch.  Raise both arms up and reach, stretch and just get some movement.  No special equipment, clothing or membership required.
 
Raise your hand or hands and your consciousness, spirits and energy may also be raised.

​It’s toasty, sweltering, muggy and at times just too hot in many ways and places these days.  When the mercury cruises near three-digit territory, it’s time to find ways to remain cool.  Consider any or all of the following healthy heat hacks:
 
 
Dine – step away from the oven and prepare snacks and meals that are cold or at least room temperature.  Salads (greens and grains), sandwiches, or a spread on a charcuterie board allows for a cool dining experience, in more ways than one.
 
Drink – start your blenders and transform lemonade or flavored teas into slushie sips by adding ice and an herb or companion fruit.  Pour it into a festive vessel to amp the moment – cheers!
 
Delight – splish, splash take a bath, or jump in the pool, lake or ocean to cool down and get some comfortable activity in a delightfully refreshing way.
 
Dawn & dusk – don’t exercise in the middle of the day.  Yes, you just read that correctly, to not exercise( in the heat of the day).  Wake up and get outside before the sun bakes or wait until sunset and go for a bikeride, walk or swim.
 
Don’t let the heat beat you, take control this extreme season and be chill.

​Have some fun this mid-Summer month by capitalizing on actions that are inspired by the letter “J”.  Consider any or all of the following:
 
Jump – seriously, just jump every now and then.  Jump up and down for a quick HIIT session, jump for joy at some positive news, jump (cannonballs count) in a pool or river or jump into doing something you love to do.
 
Justify – have a point of view and stick with it.  If anyone challenges you, justify your thoughts by sharing them.  And in the reverse of that, no need to always have to justify your actions – they are yours to take and live by and with.
 
Journal – capture the fun and feelings of Summer in a journal.  No need to be formal about it, just grab a pen and jot down anything that comes to mind and or heart.
 
Join – tis’ the season for getting together with others.  Join family, friends or make some new ones while trying a new activity, libation or cuisine.
 
 
This July, just be you, no justification needed and you might just find yourself a bit more jolly than normal and possibly even jumping for July joy!

​We tend to get caught up in what hasn’t happened or didn’t go the way we planned. Yet, we have the opportunity for a fresh start every day.  Letting go of yesterday and leaning in to today allows us to regain control in a variety of areas.  Consider any or all the following:
 

• Food – Being in the now with what we feed and fuel ourselves with can be energizing and enlightening. Start your day with something fresh and refreshing.  Think fruits, vegetables and some protein.  

 

• Hydrate – Sip water from the moment you get up, until the moment you say goodnight.  Staying hydrated lets our better selves show and flow.

 

• Exercise – Move your body, it’s just that simple.  Get up and walk a few steps, balance on one foot and then the other, stretch when you stand-up.  We often punish ourselves for not going to the gym or engaging in an intense workout,  try not to sweat that and just move.

 

• Sleep – Many of us allow a sleep-less night to destroy the day.  Challenge yourself to acknowledge that last nights sleep, wasn’t great, but this evening is a whole new opportunity to try again, and if possible, look forward to it.

 

• Me time – We often slip right off the priority list.  Secure your position on the list by doing one thing for yourself each morning.  Anchor it to something you automatically do in the a.m. and make it easy Give yourself some gratitude, breathe, sip and savor your morning mug of something, connect with a friend or family member, moisturize, read a quote or just do a little something that feels very much like you.

 
Focusing on today and trusting in tomorrow allows us the opportunity to take charge of our well-being one day at a time. 

What’s taken root for you lately?  You know that feeling or sense that something has the potential to happen, because you planted the idea, seed, or notion that it could.  You may not see the results right away, but with positive intentions and follow-through, good things may happen.  Consider any or all of the following ways to cultivate a healthy foundation:
 
Water – Drink more water and feel the benefits in your sleep and appetite.  For now, don’t worry about how much you need to drink, just plan on sipping a few more sips of H2O daily.
 
Sunlight – Get outside every day, if possible.  The benefits of natural light help moderate (if not improve) our mood, our alertness and can begin to brighten our outlook.
 
Food – Grow something.  A pot of fresh herbs can inspire both your cooking and your taste buds. Some home-grown greens will give you salad options or simply add a plant to your living space to bring a bit of nature indoors.
 
Family – True roots can be both the ultimate comfort and or a clash of personalities.  Tap into the positives that a family member can enrich your life with and consider letting go of those that don’t nurture your growth and vitality.
 
When we root ourselves in simple, basic intentions, the potential to cultivate our well-being may know no limits.

This is a month that starts with many pulling pranks on others.  Let’s turn the punch line around and try to stop fooling ourselves.  Consider any or all the following:
 
Sleeping – What’s your number?  No, that’s not a pick-up line, but rather an essential question for your health. It refers to your sleep number, which is the realistic amount of sleep you need to feel rested and ready to tackle the day.  Most of us fall into the 7-8 range, but everyone is different – just don’t fool yourself about the amount of sleep you need and then work towards getting your number.
 
Moving – When we sit all day, we just about erase many of the benefits we get from a dedicated workout.  We can trick ourselves into believing that if we exercise a few times a week, we are all set, but the joke is on you and your body. Stand up regularly throughout the day, go for a stroll, integrate as much natural movement into every day and your body will no longer laugh at you, but thank and reward you….
 
Resting – Is napping the only way you think we can rest? It is a great way, but many of us are not nappers, but rest is essential for our energy, emotions, and engagement.  Discover ways to rest that best serve you, be it soaking up some sunshine in a chair, reading for a few minutes, watching an episode of something or simply being quiet – just give the chaos a rest.
 
Eating – You are what you eat?  Wow, that could be scary for many of us. Get serious about one component of what you consume.  Be mindful to have a vegetable every day or at every meal and snack, drink more water to stay properly hydrated, prioritize protein or enjoy just one dessert a day.  Think of it as a one-liner that you deliver to and for yourself.
 
Fool yourself once too often and it will no longer be funny.  Taking your health seriously is something we all need to stand-up for and do.
 
 
 

​March towards some calm and connection by considering incorporating any or all the following into your routines:
 
Mindfully manage your calendar and allow some unplanned time for yourself.  Say yes to invites that excite you and no to those things that aren’t the best for you.
 
Align with your values.  It sounds so easy, but few people do this and base decisions with their values in mind.  Take a moment to contemplate what your values are and assess how you are, or aren’t, living by them
 
Rest.  Take a time out from being productive, planning and putting others first.  This doesn’t have to be napping, (but it could be), but anything that gives you the chance to recharge.
 
Connect.  Spend time with those that nurture your spirit and sense of self. 
 
Honor.  Lean into honoring your time, accomplishments, privacy and practices that lead you to thrive.
 
 
Make the time this month to march towards a more centered sense of self.  You’ll be better ready to spring towards whatever comes your way in the weeks and months ahead.